Know what’s on your plate
Pearl barley
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 360 kcal —
- Protein 7.9 g 16%
- Carbohydrate 84 g 30%
- Fat 1.7 g 2%
- Saturated fat 0.3 g 2%
- Fibre 13 g 48%
- Sugars 1.4 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.4 mg 3%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 2.5 mg 16%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 20 µg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 20 mg 2%
- Iron 3 mg 17%
- Magnesium 65 mg 15%
- Phosphorus 210 mg 17%
- Potassium 270 mg 6%
- Zinc 2.1 mg 19%
- Copper 0.4 mg 44%
- Manganese 1.3 mg 57%
- Selenium 1 µg 2%
Similar foods
- Pearled barleyraw352 kcal / 100 g
- Barley groatsraw329 kcal / 100 g
- Pearled barley grain346 kcal / 100 g
- Barleydry354 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
- Whole grain barleyraw332 kcal / 100 g
- Hulled barley354 kcal / 100 g
- Pelled barleyboiled, without oil, with salt136 kcal / 100 g
- Hulless barley336 kcal / 100 g
- Coarse barley meal332 kcal / 100 g
Questions about Pearl barley
How long does pearl barley take to cook?
Rinse it, then simmer in plenty of water for about 25–35 minutes until tender but still pleasantly chewy. Drain off any excess water; soaking it for a few hours can shorten the cooking time.
Do you need to soak pearl barley before cooking it?
No: unlike hulled barley, pearl barley has had its outer bran layer polished away, so it cooks without soaking. A soak of a few hours is useful if you want it to cook faster, but rinse it before cooking.
How do you cook pearl barley so it stays separate?
Use plenty of boiling water, stir once, then simmer uncovered until tender; drain it well and fluff with a fork. For a more savoury result, cook it in stock, but keep the liquid at a gentle simmer rather than letting it boil hard.
What dishes can you make with pearl barley?
Add cooked pearl barley to vegetable soup or broth, or use it in a barley risotto, where it gives the dish a firmer, chewier bite than rice. It also works well in a salad with roasted vegetables, herbs and a sharp dressing.
What goes well with pearl barley?
Its mild, nutty taste pairs well with mushrooms, leeks, carrots and celery, as well as thyme, parsley and bay. Stir it into soups with beans or lentils, or serve it alongside a rich stew to soak up the gravy.
How should you store cooked pearl barley?
Cool it promptly, put it in a covered container and refrigerate; use it within three days. Reheat only the portion you need until steaming hot, adding a splash of water if it has dried out.
Is pearl barley gluten-free?
No. Pearl barley is barley, a gluten-containing grain, so it is not suitable for a gluten-free diet.
Is pearl barley a good source of fibre?
Yes: a 100 g portion provides 13 g of fibre, making it a particularly fibre-rich grain. It also provides 0.4 mg of copper per 100 g.
Source: CoFID (UK) 11-002 · per 100 g · carbohydrate per EU label, fibre excluded
